Weekly Workout: Quarter Mile Intervals for Pushing Speed and VO2 Max

Here is a way to really challenge yourself by pushing your limits on running 400m, which is one lap around a track. I do not recommend doing this on a treadmill.

I call this the Quarter-Mile Track Torture.

1/4 Mile Torture

Start with an easy warmup jog around the track. Your pace should be something easy, at least a minute over your normal mile pace. Rest two minutes in between each quarter-mile set. Run one lap on a quarter-mile track. Start at a two minute quarter mile pace, or 2:30 depending on your fitness level, then reduce at two minute laps. It is okay to fail at the 5th, 6th, or 7th set. Just do the best you can.

Walk for one and a half minutes in between each lap.

1st lap – 2:00

2nd – 1:50

3rd – 1:40

4th – 1:30

5th – 1:20

6th – 1:10

7th – 1 min

8th – cool down 1/4

Your goal is to keep your finish times within 5-10 seconds of each goal for each quarter-mile run. Remember to rest for 1:30 in between each lap. If you want to challenge yourself more, add in 20 squats and 10 lunges per leg in between each set as well. Good luck with this increasing speed and pace interval run.

Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.